Andy's 10k Double Threshold Day

Workout - Andy's 10k Double Threshold Day

• 15min @ 8'30''/mi
• 5 lots of:
  • 6min @ 5'55''/mi
  • 1min rest
• 15min @ 8'30''/mi
• 12min @ 8'30''/mi
• 10 lots of:
  • 3min @ 5'25''/mi
  • 1min rest
• 15min @ 8'30''/mi

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Seen Running MY FIRST DOUBLE THRESHOLD DAY For A FASTER 10k – HOW HARD Was it?? from The FOD Runner? The video breaks down an effective workout structure. Here’s how to run it yourself.

Key Points:

• Stacking two threshold sessions in a single day is a legitimate way to sharpen your aerobic power and build toward a faster 10k.
• The AM block targets longer efforts at 6 minutes per mile; the PM block shifts to shorter, punchier 3-minute repeats.
• Aim for about 7/10 effort by trusting the sensation of “threshold” work rather than obsessing over exact pace.
• Your heart rate should hover around 165 bpm in the low-160s range—anything higher risks burning you out for the rest of the day.
• Swapping shoe types (lightweight racers for speed work, more cushioning for sustained effort) and timing your meals (eat well before, skip food closer to the evening session) keeps the workload manageable.

Workout Example:

1. AM Threshold (30 min total) – 5 reps of 6 minutes at roughly 5:50–6:00 min/mi on trails, or 6:00 min/mi on roads, with 1 minute easy recovery jogging between each rep. Go for the right feel—don’t treat this as all-out threshold.
2. PM Threshold (30 min total) – 10 reps of 3 minutes at about 5:30 min/mi uphill and 5:20 min/mi downhill, with 1 minute easy recovery between. If your legs start feeling sluggish, pull back; stopping at 5–6 reps is fine.
3. Easy recovery – 15 minutes of easy running after both sessions.
4. What helps – Watch your heart rate (keep it near 165 bpm), drink enough water throughout the day, and pick shoes that match each segment (softer for the longer reps, snappier for the shorter stuff).

Closing Note: Take the double threshold approach for a spin and adjust paces based on where you are with the Pacing app—you’ll build strength, speed up, and be ready for your 10k PB. Now go run!

References

• Running MY FIRST DOUBLE THRESHOLD DAY For A FASTER 10k - HOW HARD Was it?? | FOD Runner - YouTube (YouTube Video)